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10 Highly Effective Tips On How To Wake Up When Tired
Nov 28, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

10 Highly Effective Tips On How To Wake Up When Tired

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 12 min read
10 Highly Effective Tips On How To Wake Up When Tired

Waking up tired can feel like an uphill battle, but fear not—there are some surprisingly simple tricks to transform your sleepy start into an energized awakening. 

Picture this: you begin your day with a refreshing glass of water, letting hydration work its magic. Then, you pull back the curtains to let in a stream of sunlight, syncing your body's clock with the day. 

little stretching or a quick workout can get your blood pumping, waking up both body and mind. And if you're feeling brave, a cold shower can be a refreshing jolt to your senses. Don't forget to top it off with a nutritious breakfast, fueling you for the challenges ahead.

Ready to dive deeper? In this article, we'll explore effective strategies you can leverage to wake up energetic even when morning fatigue tries to keep you under the blanket.

1. Hydrate First Thing

Picture this: You're just waking up, eyes half-open, feeling like you're still in dreamland. What's the first thing you can do to kickstart your body into gear? Grab a glass of water. 

Yep, it's that simple. Overnight, your body gets dehydrated, and a glass of water first thing in the morning is like a wake-up call for your cells—on your morning routine checklist, put your glass of water at the beginning.

  • Why It Works: Hydrating first thing in the morning jumpstarts your metabolism (1), refreshes your system, and helps shake off that sleepy feeling.
  • Pro Tip: Keep a glass or reusable water bottle by your bedside. This way, it's the first thing you reach for when you wake up.

Just a few sips can make a surprising difference in how awake and ready you feel to face the day. 

So, before you do anything else tomorrow morning, remember: Water first. It's a small step with a big impact on your day!

2. Expose Yourself to Sunlight

Expose Yourself to Sunlight

Ever notice how just being in the sunlight can make you feel more alive? That's because your body loves the sun, especially after waking up early

When you open your curtains to let in that morning light, you do more than just brighten up your room:

  • Natural Energizer: Sunlight kickstarts your internal clock, telling your body it's time to start the day. It's nature's caffeine minus the jitters.
  • Mood Booster: The light boosts serotonin levels, which can lift your mood (2) and help you feel more awake and alert.

So tomorrow, make it a point to let in the sunshine or, better yet, step outside for a few minutes. It's like flipping a switch in your brain from 'sleep mode' to 'awake and ready!'

3. Light Physical Activity

If the thought of exercising in the morning makes you want to crawl back under the covers, hear us out. We're not talking about a full gym session; just some simple, light activity to tell your body it's time to wake up.

  • Gets the Blood Flowing: A quick stretch, a short walk, or some gentle yoga can get your blood moving, which wakes up your muscles and your brain.
  • Release Those Endorphins: Light exercise releases endorphins, those feel-good hormones (3) that give you a natural energy boost in the morning.

Give it a try! A few minutes of moving around can make you feel more alert and less groggy, setting a positive tone for the rest of your day.

4. Cold Shower

Cold Shower

It sounds a bit daunting, right? But a cold shower in the morning can be incredibly refreshing. It's like a reset button for your body and min, a perfect addition to your morning routine for energy.

  • Instant Wake-Up Call: The shock of cold water not only wakes you up instantly but also increases your oxygen intake and heart rate, resulting in a natural energy boost.
  • Boosts Circulation: Cold showers improve blood circulation, which helps reduce muscle soreness and boosts overall alertness.

If a full cold shower is too much, start with just the last 30 seconds of your shower. It's a brisk but effective way to wake up fully.

5. Eat a Nutritious Breakfast

We've all heard it: Breakfast is the day's most important meal. And it's especially true when you're trying to wake up tired. A good breakfast fuels your body and brain for the day ahead.

  • Steady Energy Supply: Foods rich in fiber, protein, and healthy fats provide sustained energy, which helps keep you alert and focused throughout the morning.
  • Brain Power: A nutritious breakfast also helps improve concentration and cognitive performance.

Tomorrow, try swapping out sugary cereals for something like oatmeal with fruit, eggs with whole-grain toast, or a smoothie with greens and protein. It's not just about filling your stomach; it's about fueling your energy reserves.

6. Avoid Hitting Snooze

That snooze button might seem like your best friend in the early hours, but it's a bit of a frenemy when it comes to feeling awake. Hitting snooze can disrupt your sleep cycle, leaving you groggier than if you had just gotten up in the first place.

  • Interrupted Sleep Cycles: Fragmented sleep is less restorative, meaning you'll feel more tired even after extra minutes of dozing.
  • Mental Clarity: Getting up with your first alarm can help with clearer thinking and decision-making in the morning.

Challenge yourself to get up with the first alarm tomorrow. It might be challenging at first, but it's a habit that can lead to more energized mornings.

7. Listen to Upbeat Music

Listen to Upbeat Music

Music has the power to shift our mood and energy levels dramatically. Starting your day with a tune that makes you feel good can be a simple yet effective way to wake up your mind and body.

  • Elevates Mood: Upbeat or lively music can uplift your spirits and provide much-needed morning energy—it is a perfect start to a morning routine for success.
  • Increases Alertness: The right playlist can stimulate your brain, helping you feel more alert and ready to tackle the day.

Create a morning playlist with songs that make you feel happy and energized. Let music be the soundtrack to a more vibrant start to your day!

8. Practice Deep Breathing

Deep breathing is a quick and easy way to invigorate your body and mind. It increases oxygen flow, which can help wake you up naturally.

  • Boosts Oxygen Intake: More oxygen means more energy and clearer thinking; it is a perfect way to boost focus.
  • Reduces Stress: Deep breathing can also help lower morning anxiety or stress, making it easier to start your day positively.

Try a few deep breathing exercises when you wake up. It only takes a few minutes, but the effects can last much longer, giving you a calm yet energized start to your day.

9. Plan Something to Look Forward To

Having something enjoyable to anticipate in the morning can be a powerful motivator to get out of bed, especially when tired. That special something can help you wake up with energy.

  • Boosts Motivation: Looking forward to a pleasant activity can increase your willingness to leave the cozy comfort of your bed.
  • Improves Mood: Positive anticipation can lift your spirits and energy levels as you start your day.

Whether it's a tasty breakfast, a favorite podcast, or a morning walk, plan something enjoyable for your mornings and watch how it changes your wake-up game.

10. Evaluate Your Sleep Environment

Evaluate Your Sleep Environment

A good night's sleep is foundational to waking up feeling refreshed. Sometimes, the culprit behind morning fatigue is your sleep environment.

  • Comfort is Key: Ensure your mattress and pillows are comfortable and supportive.
  • Optimal Conditions: Check that your bedroom is quiet, dark, and at a comfortable temperature.
  • Minimize Distractions: Reduce noise and light disruptions, and consider using sleep aids like eye masks or white noise machines if needed.

Take a look at your bedroom through the lens of comfort and tranquility. Small changes can lead to big improvements in your sleep quality and your morning energy levels.

FAQs About How to Wake Up When Tired

What Are The Best Foods To Eat In The Morning To Avoid Feeling Tired?

The best morning foods to combat fatigue are those rich in complex carbohydrates, proteins, and healthy fats. Options like whole-grain toast with avocado, oatmeal with nuts and berries, or Greek yogurt with honey and fruit are excellent choices

These foods provide sustained energy without the blood sugar spikes and crashes associated with sugary breakfasts. Including a source of protein helps keep you fuller for longer, while complex carbs offer a steady energy release, helping you stay alert and focused throughout the morning.

Can A Short Nap During The Day Help Reduce Morning Fatigue?

Yes, a short nap during the day can help reduce morning fatigue, particularly if you haven't had enough sleep.The key is to keep it brief—around 20 to 30 minutes—to avoid entering deep sleep phases, which can leave you feeling groggier

This short nap, often called a 'power nap,' can improve alertness and performance without impacting your nighttime sleep. However, if you need naps regularly, it may be a sign to review your sleep hygiene or consult a healthcare provider for underlying issues.

How Does Stress Affect Morning Fatigue, And What Can I Do?

Stress significantly impacts sleep quality and can contribute to morning fatigue. When stressed, your body produces more cortisol, which can interfere with sleep. 

To combat this, engage in stress-reducing activities like meditation, deep breathing exercises, or gentle yoga before bed. Creating a relaxing bedtime routine can signal your body that it's time to wind down. 

If stress is persistent, consider speaking with a healthcare professional for tailored advice and strategies.

Key Takeaways

And there you have it—your ultimate guide to shaking off that morning fatigue and starting your day with a bang, not a yawn. 

Remember, conquering morning tiredness isn't just about one magic trick; it's about combining small, powerful changes to create a lasting impact. From jumpstarting your morning with hydration and light to nourishing your body with the right foods, each step is a building block towards more energetic and vibrant mornings.

But the journey doesn't end here. Each morning is a new opportunity to try these strategies and find what works best. Experiment, mix and match, and listen to your body. It's all about creating a routine that resonates with your lifestyle and needs.

Now, we'd love to hear from you! Leave a comment below and let us know which strategies you're excited to try, or share your morning hacks that help you kickstart your day. Your insights could be the secret ingredient someone else needs to transform their mornings!

Here's to brighter mornings and energized days ahead!

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  1. Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects, (1),
  2. Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work, (2),
  3. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review, (3),

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